⏱ 35 min totalTurkey, Mushroom, and Spinach Egg Muffins
Per 1 serving · 229 g · 7 ingredients
of a 2,000 cal day
- Protein26g66% of calories
- Carbs2.7g7% of calories
- Fat4.8g27% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Turkey, Mushroom, and Spinach Egg Muffins (229 g) has 159 calories, with 26 g of protein, 2.7 g of carbohydrates and 4.8 g of fat. Most of its energy comes from protein (66% of calories). It is high in protein (52% DV), Vitamin K (121% DV) and riboflavin (b2) (58% DV).
High in
20%+ of the daily value
- Protein52%
- Vitamin K121%
- Riboflavin (B2)58%
- Niacin31%
- Vitamin B632%
- Vitamin B1229%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin C10%
- Folate (B9)18%
- Potassium12%
- Magnesium12%
- Zinc15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ spray , about 1/3 second Cooking spray
2 oz Ground turkey
⅛ dash Black pepper- 🥄⅛ dash Salt
⁵⁄₁₆ cup, pieces or slices White mushrooms
1 cup Spinach
3 egg white (separated from yolk) Egg white
Directions
- 1
Heat oven to 325°F. Lightly grease a muffin tin or line with paper liners.
- 2
Warm a large skillet over medium-high heat. Add the ground turkey and cook, breaking it up, until no longer pink. Season with salt and pepper and drain excess moisture.
- 3
Add the chopped mushrooms to the skillet and sauté until they release their liquid and soften, 4–5 minutes. Stir in the spinach and cook until wilted and most moisture evaporates, 2–3 minutes. Return the turkey to the pan and combine.
- 4
Divide the turkey–mushroom–spinach mixture evenly among the prepared muffin cups.
- 5
Whisk the egg whites to loosen and pour enough into each cup to cover the filling.
- 6
Bake until the egg whites are set and the tops spring back lightly to the touch, about 15–18 minutes. Cool 5 minutes, then run a thin knife around edges to release and serve warm or cool completely for meal prep.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 152 μg | 17% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 145 μg | 121% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 2 mg | 21% |
| Potassium | 568 mg | 12% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 166 mg | 24% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.3 mg | 13% |
| Selenium | 39 μg | 71% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,688 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 159 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Turkey, Mushroom, and Spinach Egg Muffins?
One serving of Turkey, Mushroom, and Spinach Egg Muffins (1 serving) has 159 calories, which works out to 69 calories per 100 g. That is about 7.9% of a 2,000-calorie day.
Are Turkey, Mushroom, and Spinach Egg Muffins high in protein?
Yes. It has 26 g of protein per serving, and 66% of its calories come from protein (16 g of protein per 100 calories).
Are Turkey, Mushroom, and Spinach Egg Muffins keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Turkey, Mushroom, and Spinach Egg Muffins?
277 mg per serving.
How much sugar is in Turkey, Mushroom, and Spinach Egg Muffins?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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